Creating a Personal Action Plan for Managing Anxiety

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We can easily become overwhelmed by troubling feelings. An unforeseen piece of news or verbally fighting with someone might occasionally act as a trigger. In certain situations, as when a panic attack starts, there might not seem to be a distinct trigger. What actions are available to us when we feel uncomfortable?

Even even the most unlikely scenario, preparation can provide an extra degree of security. Create a mental schedule on paper or in your phone by writing down your thoughts on a piece of paper you can carry with you, like in your wallet.

To start, you'll make a list of secure locations you can visit if you start to feel anxious. If you are out in public, it can be going home, using the restroom, or just relaxing in your car (if you are driving, stop and get out when the uncomfortable feelings start to surface.)

Secondly, you are going to jot down the breathing techniques or diversion strategies that you find effective. There exist various tactics that can be employed, such as viewing videos on the mobile device, meditation, and music listening. Which ones you would like to attempt or which ones work well for you are known. Typically, I advise giving a list of at least one diversionary and one breathwork technique.

Third, you will provide at least one (though two is my recommendation) contact persons that you may speak or phone. You have a fallback in case one of the two individuals on your list becomes unavailable. Make sure the people you select to surround yourself with are helpful and well-balanced. Energy vampires have no place here!

Finally, put down a reminder to get in touch with your therapist and share what transpired so you may talk about it in your upcoming appointment. For example, you can notify your therapist when unpleasant emotions occur.